Sunday, January 08, 2012

Sunday, back to Trevors the bagel ride. Timing this tight today -- 8:30am ride start -- 35mins ride to start -- leaving 7:53 -- leaving just a moment extra time to find a >bathroom< shortly before meeting the group at the "Bagels & A Hole Lot More" parking area. Just a tiny little morning chill in the air -- still amazing for January 8th. Py feeling a bit the little specialized work on reforming his power profile of the past days:

* We night MTB ride -- pushing this old heavy monster bike around the woods with a few good pushs...
* Thu RRL ride with an attempt of intervalls -- hurting a bit from the night before...
* Fri commute on new Dirty Disco with super heavy sticky knobby tires -- limiting to a good base ride...
* Sat -- RP2IPBP-JP with a few sets of go full speed ahead on hills -- rejoin -- keep pulling the group most of the time...
* Sun -- now let's go on:

Interestingly again only a few East End "A" riders and a majority of GABs. Times are changing, riders are coming and going -- just a little core group. 8:30 -- leaving with a group of T-G-O-C-K-C-P. Feeling comfortable now and starting carefully to figure out what is "left" in the tank. Interestingly he needed even more warm up time or recovery to spin/flush out last days damage a bit and finally towards boy scouts "dip" he got moving OK. Weird, fine. Group reassembly, rolling ahead, grabbing and opening a cliff bar to get a bite on the fly. Little fun flying South on Osborne. Quick snack stop on request after crossing 25 at the green light. Later just hitting this one climb up to the tracks towards the end of his pull with a little extra power -- obviously upsetting a few riders -- sorry..... hey, I did not dropped any one nor intended -- even told a rider before about the intentions --, so what? -- game on! Moving on and putting in one more good move shortly after passing the LIE bridge. And a few more including the little bumpy hilly road E. Bartelett and later back North.

Power Zones

Critical Power: 273

Zone

Description

Low

High

Time

Z1

Active Recovery

0

150

58:55

Z2

Endurance

150

204

1:04:13

Z3

Tempo

204

245

36:21

Z4

Threshold

245

286

22:45

Z5

VO2Max

286

327

10:29

Z6

Anaerobic

327

409

07:16

Z7

Neuromuscular

409

MAX

05:06

Here is a map with 30sec average power color coded track:

Z1 cyan, Z2 blue, Z3 purple,

Z4 green, Z5 yellow-green,

Z6 yellow, Z7 red.

Section of this ride (to start, ride, return, cool down):

Interval Name

Duration

Distance (km)

Work (kJ)

Average Power (watts)

xPower (watts)

Max Power (watts)

Average Heart Rate (bpm)

95% Heartrate (bpm)

Average Cadence (rpm)

Average Speed (kph)

1

39:40

16.1

362

162

171

625

138

153

91

26.0

2

2:24:46

82.3

1757

206

222

855

152

168

106

34.7

3

13:34

7.2

146

179

189

745

146

156

108

32.0

4

12:07

4.8

117

161

170

767

140

151

94

23.6

Training plans -- training plans specialized for what? Py is thinking lately a lot about this and collecting all kind of "theories" from old fashioned to more modern training attempts even debating to work with a coach. Looking at the data collected from last season if training and racing and applying a little math and comparing numbers with the "statistical average" racer of all levels this gives a good picture and shows capabilities of all typical power duration ranges as pointed out by a team mate. Simplified there is a drop in power/weigh ratio for sub minute duration to work on -- while doing excellent for 5min and also fine for longer.

Now training in general is as simple as this: "do what you need to do better" -- but also do not neglect what you need to keep doing OK!

Let's leave all this books and plans aside for now and look at it within the context of what Py intends to achieve on long term as he likes those best -- good performance on longer multi day races. Composition: Mixed ITT/RoadRaces -- long with good climbing at it's best.

Needs: Excellent fatigue resistance on all time scales -- within a race on short term to withstand and may be even put on stress at a race with repeated strong climbs at it's extreme. On long term -- best and fasted possible recovery in between consecutive race days.

Let's do this. See above. And sure -- recovery days are to be put in between series high stress loads.

Epilog to this:

Like it or not it is all up to you and only you! Py is a scientist and as physicist he got tough to figure it out and understand from very scratch, not to follow any recipes, plans blindly. But also to dig, dig deep and collect all possible information and previous findings and theories -- for sure not neglecting -- but rethinking and reevaluating it all on his very own and adding "weights" to it all his and to adapt or even reinvent to solve the problem there is to tackle.